Routine A - Rotation 2 - Arms & Cardio

Hammer Curls
warms x 2, DS:6 x 70-5 x 60, DS:5 x 75-6 x 55

Close Grip Curl
warms x 2, 8 x 100, DS:7 x 100-7 x 60

One Arm Cable Curl
12 x 45, 12 x 50, 10 x 55

Tricep Pressdown
warms x 2, DS:9 x 245-9 x 225, DS:8 x 245-8 x 245-8 x 180

French Press
warms x 1, 12 x 80, 12 x 80, CS:10 x 80-10 x 80 (close grip bench)

One Arm Rope Pressdown
12 x 70, 10 x 70

Sprints Bike 24 Minutes